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Lari's kettlebell workout No.1

by Lari J.
1 athletes joined

Program Description

This program offers three Full-body workouts per week that enhances strength, endurance, and cardiovascular fitness.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Muscle & Sculpting, Athletics
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jul 05, 2025 11:00
  • Last Edited
    Jul 29, 2025 01:47

Summary

Transform your strength and conditioning with Lari's Kettlebell Workout No.1, a dynamic 4-week program designed for lifters of all levels. Comprising three sessions per week, this program focuses on bodyweight and kettlebell exercises to build muscle, enhance endurance, and improve overall fitness. You'll engage in compound movements like the Kettlebell Swing and Clean and Press, ensuring a full-body workout that targets key muscle groups. Get ready to challenge yourself and achieve your fitness goals in just a month!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
2
20 reps
RPE 6
2
Kettlebell windmill
2
5 reps
RPE 6
3
Chin-Up (Bodyweight)
3
5 reps
RPE 8
4
Dip (Bodyweight)
3
10 reps
RPE 9
5
Overhead Squat
3
8 reps
RPE 9
6
Single Leg Calf Raise (Bodyweight)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
2
20 reps
RPE 6
2
Kettlebell windmill
2
5 reps
RPE 6
3
Chin-Up (Bodyweight)
3
5 reps
RPE 8
4
Dip (Bodyweight)
3
10 reps
RPE 9
5
Overhead Squat
3
8 reps
RPE 9
6
Single Leg Calf Raise (Bodyweight)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
2
20 reps
RPE 6
2
Kettlebell windmill
2
5 reps
RPE 6
3
Chin-Up (Bodyweight)
3
5 reps
RPE 8
4
Dip (Bodyweight)
3
10 reps
RPE 9
5
Overhead Squat
3
8 reps
RPE 9
6
Single Leg Calf Raise (Bodyweight)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
2
20 reps
RPE 6
2
Kettlebell windmill
2
5 reps
RPE 6
3
Chin-Up (Bodyweight)
3
5 reps
RPE 8
4
Dip (Bodyweight)
3
10 reps
RPE 9
5
Overhead Squat
3
8 reps
RPE 9
6
Single Leg Calf Raise (Bodyweight)
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
20 reps
RPE 6
2
Push Up
2
20 reps
RPE 6
3
Single Arm Kettlebell Swing
3
10 reps
RPE 7
4
Kettlebell Clean and Press
3
10 reps
RPE 8
5
Kettlebell windmill
3
10 reps
RPE 8
6
Renegade Row
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
20 reps
RPE 6
2
Push Up
2
20 reps
RPE 6
3
Single Arm Kettlebell Swing
3
10 reps
RPE 7
4
Kettlebell Clean and Press
3
10 reps
RPE 8
5
Kettlebell windmill
3
10 reps
RPE 8
6
Renegade Row
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
20 reps
RPE 6
2
Push Up
2
20 reps
RPE 6
3
Single Arm Kettlebell Swing
3
10 reps
RPE 7
4
Kettlebell Clean and Press
3
10 reps
RPE 8
5
Kettlebell windmill
3
10 reps
RPE 8
6
Renegade Row
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
20 reps
RPE 6
2
Push Up
2
20 reps
RPE 6
3
Single Arm Kettlebell Swing
3
10 reps
RPE 7
4
Kettlebell Clean and Press
3
10 reps
RPE 8
5
Kettlebell windmill
3
10 reps
RPE 8
6
Renegade Row
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean
1
6 reps
RPE 8
2
Sumo Deadlift (Dumbbell)
1
10 reps
RPE 9
3
Snatch (Kettlebell)
1
6 reps
RPE 8
4
Squat Thruster
1
6 reps
RPE 8
5
Hip Thrust (Dumbbell)
1
10 reps
RPE 8
6
Bicep Curl (Dumbbell)
1
1
15 reps
RPE 8
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean
1
6 reps
RPE 8
2
Sumo Deadlift (Dumbbell)
1
10 reps
RPE 9
3
Snatch (Kettlebell)
1
6 reps
RPE 8
4
Squat Thruster
1
6 reps
RPE 8
5
Hip Thrust (Dumbbell)
1
10 reps
RPE 8
6
Bicep Curl (Dumbbell)
1
1
15 reps
RPE 8
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean
1
6 reps
RPE 8
2
Sumo Deadlift (Dumbbell)
1
10 reps
RPE 9
3
Snatch (Kettlebell)
1
6 reps
RPE 8
4
Squat Thruster
1
6 reps
RPE 8
5
Hip Thrust (Dumbbell)
1
10 reps
RPE 8
6
Bicep Curl (Dumbbell)
1
1
15 reps
RPE 8
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean
1
6 reps
RPE 8
2
Sumo Deadlift (Dumbbell)
1
10 reps
RPE 9
3
Snatch (Kettlebell)
1
6 reps
RPE 8
4
Squat Thruster
1
6 reps
RPE 8
5
Hip Thrust (Dumbbell)
1
10 reps
RPE 8
6
Bicep Curl (Dumbbell)
1
1
15 reps
RPE 8
-
Week 1
1 / 4 Weeks
Day 1
1
Kettlebell Swing
2 Sets
20 Reps
@6
2
Kettlebell windmill
2 Sets
5 Reps
@6
3
Chin-Up (Bodyweight)
3 Sets
5 Reps
@8
4
Dip (Bodyweight)
3 Sets
10 Reps
@9
5
Overhead Squat
3 Sets
8 Reps
@9
6
Single Leg Calf Raise (Bodyweight)
2 Sets
15 Reps
@7
Day 2
1
Squat (Bodyweight)
2 Sets
20 Reps
@6
2
Push Up
2 Sets
20 Reps
@6
3
Single Arm Kettlebell Swing
3 Sets
10 Reps
@7
4
Kettlebell Clean and Press
3 Sets
10 Reps
@8
5
Kettlebell windmill
3 Sets
10 Reps
@8
6
Renegade Row
3 Sets
10 Reps
@8
Day 3
1
Kettlebell Clean
1 Set
6 Reps
@8
2
Sumo Deadlift (Dumbbell)
1 Set
10 Reps
@9
3
Snatch (Kettlebell)
1 Set
6 Reps
@8
4
Squat Thruster
1 Set
6 Reps
@8
5
Hip Thrust (Dumbbell)
1 Set
10 Reps
@8
6
Bicep Curl (Dumbbell)
1 Set
1 Set
15 Reps
@8
-